Apple & Quinoa Stuffed Kohlrabi. A Well-Balanced, Low-Fat Meal
A healthy dish perfect for a light dinner or lunch! The tangy apple and quinoa stuffing complements the earthy kohlrabi very well. This is a great side dish to bring to your next potluck! Serves 2 as an entrée or 4 as a side dish.
It tastes great with a side of couscous or steamed rice.
-half an apple, diced (about 50g)
-30 grams quinoa (uncooked weight)
-80 grams kohlrabi, peeled and grated on the large holes of a box grater
-salt and pepper to taste (optional: any other spices you might like, such as cinnamon for example). The amounts given are just suggestions! Adjust them depending on your personal preferences. If using fresh herbs instead of salt & pepper add them at the very end so they don’t get too cooked down by the heat from stirring.
The filling can also be made ahead if needed – feel free to use it as a pre-prepared filling and then assemble. The recipe is flexible!
In a small saucepan, bring to boil the water for cooking your quinoa so that when you’re ready you can just add it straight into the pan with no waiting time. If using uncooked quinoa, follow instructions on package to cook the meal (usually takes about 15 minutes). Cut off any branching parts of kohlrabi before peeling; peel remaining part with vegetable peeler or another grater tool. Grate peeled kohlrabi onto box grater – cheesecloth will help catch all liquid from being wasted in this process if desired/necessary! Place cooked quinoa back into pot after draining excess water or into a separate bowl if uncooked. Add in and mix cooked quinoa with grated kohlrabi, applesauce, pumpkin seeds, flaxseeds & spices (I used just cinnamon but you could also use nutmeg). Stuff inside of an outer peeled/grated kohlrabi shell to prepare for baking!
Additional Info: This recipe is a great option for those who are looking for an alternative to meat, but still want protein to be included in their diet. It’s also gluten-free and vegan! You will need one kohlrabi, apple sauce (unsweetened), cooked quinoa – uncooked if desired, pumpkin seeds or other favorite seed/nut that can be prepped ahead of time, flaxseed meal & spices like cinnamon. Can serve with rice milk on top as well!
Number of servings: Makes about six stuffed kohlrabis depending on how much filling you use per piece. Recipe makes enough stuffing for 12 pieces according to the instructions below in parentheses; I recommend cooking only half at a time for a more even cooking process.
Preparation time: 45 minutes (30 if you’re using pre-cooked quinoa). Baking time will vary depending on the size of your kohlrabi and how much stuffing is inside. It can take anywhere from 30 to 50 minutes, so watch carefully!
Bake at 375 degrees F for 25-35minutes or until desired tenderness has been achieved; I recommend baking for 35 minutes as it gives the dish enough room in case there’s too little filling/cooking liquid. Use foil around the edges when necessary to prevent burning during final stages of baking.
Serve with rice milk and enjoy!
Question: What is kohlrabi?
Answer: Kohlrabi are a type of cabbage that resemble small, knobby carrots. They have a slightly sweet and nutty flavor with hints of pepper.
Question: What is quinoa?
Answer: Quinoa (pronounced KEEN-wah) is a gluten-free seed that has become popular because it provides more protein than grains such as rice or oats do. It’s got an earthy flavor and light texture when cooked, making it a perfect substitute for couscous or pasta.
Question: What tools do I need to make this recipe?
Answer: You need a large pot with lid, tongs or long-handled spoon for stirring, and bread knife.
Question: Do I have to peel the outside skin off my kohlrabis before cooking them?
Answer: Yes, but if not using all parts of the veggie make sure they are thoroughly cleaned first so dirt doesn’t transfer into food while peeling. The best way is by getting rid of outer layer and then slicing from top down to bottom of the kohlrabi, just below the bulbous part.
Question: What can I substitute for quinoa if it’s not available?
Answer: You could use couscous or bulgur wheat instead. Just make sure to adjust liquid in recipe accordingly and cook until tender before adding other ingredients.